The pull up is actually one of the best core exercises as these muscles are constantly being worked to prevent you from swinging. It is also better known for targeting the latissimus dorsi, deltoids and biceps. We have just adapted the exercise a little by including a jump to involve more muscle groups for a more intense workout (5 jump pull ups: 5 bent over rows).
Ryan Fearn: Personal trainer canterbury Complete the following
20 squats 100m sprint 10 lunges 10 press ups 10 lunges 10 rows 100m sprint Rest Repeat for 20 to 40 minutes. Ryan Fearn: Personal trainer canterbury 3 deadlifts, 5 Kettlebell swings, 5 burpees, repeat for 3 minutes.
These 3 minute rounds are great because they utilise both anaerobic and aerobic systems. Each exercise will work the quadriceps, hamstrings, gluteus maximus and most muscles of the back. During the kettle bell swing you should try not to round the back and also make sure that the hips hinge backwards during the swing. This is something that might take time to learn. The burpees at the end of this set will feel like they are working everything! Ryan Fearn: Personal trainer canterbury The Romanian Deadlift is a great exercise to improve hamstring strength and flexibility. It does not need to be performed using a heavy weight to be effective either.
Key points to remember: Chest out and shoulders back Feet hip width apart, toes point forward Grip just outside hips Kness slightly bent Shins vertical throughout the movement Bar close to thigh during descent Move hips back to allow torso to drop Feel hamstring stretch Hips then come forward during ascent, squeeze glutes Do not allow the lumbar to round Ryan Fearn: Personal trainer canterbury |
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Canterbury Strength Weightlifting Club
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